Table of Contents
- Introduction
- Understanding the Basics of MCTs vs. LCTs
- The Fatty Acid Profile of Avocado Oil
- Why the Chain Length Matters for Your Performance
- Comparing Avocado Oil, Coconut Oil, and MCT Oil
- The Health Benefits of Avocado Oil
- The Benefits of MCT Oil for Mental and Physical Energy
- Cooking with Avocado Oil vs. Supplementing with MCTs
- Can You Use Both Avocado Oil and MCT Oil?
- Choosing Quality in a Saturated Market
- Conclusion
Introduction
Walking down the grocery aisle or browsing your pantry can feel like a chemistry lesson. You probably have avocado oil for high-heat searing and olive oil for salad dressings. If you are focused on performance and mental clarity, you might also have a bottle of MCT oil or a tub of our MCT Oil Powder ready for your morning coffee. While these fats are all staples of a healthy lifestyle, they serve very different purposes in your body.
The question of whether avocado oil contains MCTs often comes up for those following ketogenic diets or looking for quick energy. At BUBS Naturals, we believe in keeping nutrition simple and transparent so you can make the best choices for your goals. This guide explores the molecular makeup of these popular fats, why their chain length matters, and which one you should reach for when you need a boost.
While avocado oil is an excellent source of heart-healthy monounsaturated fats, it does not contain a significant amount of MCTs, as its fatty acid profile is dominated by long-chain triglycerides.
Quick Answer: No, avocado oil does not contain a significant amount of MCTs (Medium-Chain Triglycerides). It is primarily composed of long-chain triglycerides (LCTs), specifically oleic acid. While healthy, these fats are processed differently by the body than the rapid-energy MCTs found in coconut oil or specialized MCT supplements.
Understanding the Basics of MCTs vs. LCTs
To understand why avocado oil lacks MCTs, we have to look at the structure of fat itself. Most fats we eat are triglycerides. Imagine a triglyceride as a molecule with a backbone (glycerol) and three "tails" called fatty acids. These tails are made of carbon atoms linked together in a chain. The length of these chains determines how your body digests, absorbs, and uses that fat for fuel.
Medium-Chain Triglycerides (MCTs) have chains that are between 6 and 12 carbon atoms long. Because these chains are shorter, the body processes them much faster than other fats. They go straight to your liver, where they can be used for immediate energy or turned into ketones. This is why many people use them to support mental focus or to stay in a state of ketosis. For a deeper explanation, read how MCT oil becomes ketones.
Long-Chain Triglycerides (LCTs) are the more common fats found in the standard diet. These have 13 or more carbon atoms in their chains. Because they are longer, they require a more complex digestive process involving bile and pancreatic enzymes. They travel through the lymphatic system before entering the bloodstream. Avocado oil falls squarely into this category.
Creamers
The Fatty Acid Profile of Avocado Oil
Avocado oil is extracted from the pulp of the avocado fruit. It is prized for its high smoke point and its concentration of monounsaturated fats. However, when we look at the specific fatty acids that make up avocado oil, we see why it isn’t a source of MCTs.
The vast majority of avocado oil—roughly 70%—is oleic acid. Oleic acid is an Omega-9 fatty acid with 18 carbon atoms. Since 18 is much higher than the 12-carbon limit for MCTs, oleic acid is a long-chain triglyceride. The remaining fats in avocado oil are mostly palmitic acid (16 carbons) and linoleic acid (18 carbons), both of which are also long-chain fats.
In contrast, oils that are high in MCTs come from different sources. Coconut oil is about 54% MCTs, and palm kernel oil is also a significant source. To get a pure MCT product, these oils are "fractionated," which is a process that separates the specific medium-chain fats from the long-chain fats.
Myth: Since avocado oil and coconut oil are both "healthy fats," they provide the same kind of energy.
Fact: Avocado oil provides slow-burning energy via long-chain fats, while MCT oil provides rapid energy because its medium-chain fats bypass the standard digestive path.
Why the Chain Length Matters for Your Performance
If you are an athlete or someone managing a busy workday, the difference in chain length isn't just a science fact—it changes how you feel. When you consume LCTs, like those in avocado oil, your body treats them as a long-term fuel source. They are excellent for satiety, helping you feel full for longer periods. They also support the absorption of fat-soluble vitamins like A, D, E, and K.
When you consume MCTs, the reaction is much faster. Because they bypass the normal digestive route and go straight to the liver, they provide a "right now" source of fuel. This makes them a favorite for pre-workout routines or for breaking a fast. The liver can quickly convert MCTs into ketones, which are an efficient fuel source for the brain.
While avocado oil is fantastic for your heart and your skin, it won't give you that specific metabolic "kick" that a concentrated MCT source provides. We designed our MCT Oil Creamer to provide those specific C8 and C10 fatty acids that the body can use immediately, something avocado oil simply cannot do.
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Join The ClubComparing Avocado Oil, Coconut Oil, and MCT Oil
It helps to see how these oils stack up side-by-side. While they all have a place in a well-rounded pantry, their nutritional profiles are distinct.
| Feature | Avocado Oil | Coconut Oil | MCT Oil |
|---|---|---|---|
| Primary Fat Type | LCT (Monounsaturated) | MCT & LCT (Saturated) | 100% MCT (Saturated) |
| Main Fatty Acid | Oleic Acid (C18) | Lauric Acid (C12) | Caprylic (C8) / Capric (C10) |
| Digestion Speed | Slow | Moderate | Fast |
| Best Use Case | High-heat cooking, salads | Baking, medium-heat cooking | Coffee, smoothies, quick energy |
| Smoke Point | ~520°F | ~350°F | ~320°F |
Key Takeaway: Avocado oil is the champion of high-heat cooking and heart-healthy monounsaturated fats, while MCT oil is a specialized supplement designed for metabolic efficiency and rapid energy. Neither can truly replace the other.
For more guidance on choosing between MCT formats, see MCT oil versus MCT oil powder.
The Health Benefits of Avocado Oil
Even though avocado oil doesn't have MCTs, that doesn't mean it isn't a powerhouse. It is one of the few edible oils not derived from a seed, but from the actual flesh of the fruit. This gives it a unique profile of nutrients that support long-term wellness.
Heart Health and Cholesterol
Avocado oil is rich in beta-sitosterol, a type of phytosterol that may help support healthy cholesterol levels already within a normal range. Because it is so high in monounsaturated fats, it is often compared to olive oil as a heart-healthy choice for daily use.
Eye and Skin Support
This oil is a natural source of lutein, a carotenoid that is essential for eye health. Since the human body doesn't produce lutein on its own, you have to get it through your diet. Additionally, the high vitamin E content in avocado oil makes it a popular choice for supporting skin hydration and elasticity, whether you eat it or apply it topically.
Nutrient Absorption
Many of the most important nutrients in vegetables—like the lycopene in tomatoes or the beta-carotene in carrots—are fat-soluble. This means your body can't absorb them effectively without the presence of fat. Drizzling avocado oil over a salad is one of the most efficient ways to ensure you are actually getting the benefits of the greens you are eating.
Bottom line: Avocado oil is a nutrient-dense, long-chain fat that supports heart health, eye function, and nutrient absorption, even though it lacks the quick-energy MCTs.
The Benefits of MCT Oil for Mental and Physical Energy
If your goal is performance, MCT oil is usually the better tool for the job. Because it acts more like a carbohydrate in terms of energy speed—but without the insulin spike—it has become a cornerstone of the modern wellness routine.
Mental Clarity and Focus
The brain is a massive consumer of energy. While it usually runs on glucose, many people find they have better focus and less "brain fog" when using ketones. Since MCTs are easily converted into ketones by the liver, adding them to your morning routine can help you stay sharp through long meetings or intense study sessions.
Satiety and Weight Management
MCTs may help support weight management goals by increasing the release of two hormones that promote the feeling of fullness: peptide YY and leptin. Some studies also suggest that MCTs can slightly increase the body’s metabolic rate, helping you burn more calories at rest compared to long-chain fats.
Athletic Performance
For those who train hard, MCTs offer a way to fuel up without feeling heavy. Because they don't require the same amount of oxygen and energy to digest as LCTs, they are less likely to cause digestive distress during a workout. Many runners and lifters use our MCT products to provide a steady stream of energy that doesn't result in a crash.
Learn more about the benefits of MCT Oil Powder for energy and focus.
Cooking with Avocado Oil vs. Supplementing with MCTs
A common mistake is trying to cook with MCT oil the same way you would with avocado oil. This can lead to a smoky kitchen and ruined nutrients.
Avocado oil has one of the highest smoke points of any cooking oil, reaching up to 520°F. This makes it the perfect choice for grilling, searing steaks, or roasting vegetables at high temperatures. It remains stable under heat, meaning it won't break down into harmful free radicals as easily as other oils.
MCT oil, on the other hand, has a relatively low smoke point of around 320°F. If you try to sear a steak in MCT oil, it will likely burn and lose its beneficial properties. MCT oil is best used as a "finish" or a supplement. This is why we focus on making our Butter MCT Oil Creamer easy to mix into liquids. It is designed to be stirred into coffee, blended into shakes, or whisked into a dressing—not tossed into a hot frying pan.
Note: Always check the smoke point of your fats before cooking. Using an oil past its smoke point can create a bitter taste and may produce unhealthy compounds.
Can You Use Both Avocado Oil and MCT Oil?
You don't have to choose just one. In fact, most high-performance diets benefit from a variety of fat sources. A balanced approach might look like this:
- Morning: Add a scoop of MCT oil powder to your coffee for immediate mental energy and to keep hunger at bay while you start your day.
- Lunch: Use avocado oil as the base for a vinaigrette on a large salad to help your body absorb the vitamins from the vegetables.
- Dinner: Use avocado oil to sauté proteins or roast tubers at high heat for a stable, heart-healthy cooking medium.
By using both, you get the rapid-fire energy of the medium-chain fats and the long-term health and satiety benefits of the long-chain fats. We believe that wellness is about having the right tools for the right moment. Our products are designed to fit into these real-life routines, providing clean, single-ingredient support where it matters most.
Choosing Quality in a Saturated Market
Whether you are buying avocado oil or MCT oil, quality matters. Recent studies have shown that some avocado oils on the market are "cut" with cheaper, less healthy oils like soybean or sunflower oil. Similarly, some MCT oils are diluted with palm oil or contain "fillers" that can cause digestive upset.
When looking for avocado oil, look for "refined" if you want a high smoke point and neutral flavor, or "extra virgin" if you want the most antioxidants for cold uses. Ensure the bottle is dark or opaque to protect the oil from light damage.
When looking for MCT oil, we recommend a product that is purely C8 and C10. These are the most effective medium-chain fats for ketone production. At BUBS Naturals, our MCT oil is derived from 100% coconuts—no palm oil, no fillers, and no hidden ingredients. We third-party test our products to ensure they meet the highest standards of purity, which is why athletes and veterans alike trust our lineup.
For a closer look at selecting an MCT product, read how to choose the best MCT oil for your lifestyle.
Conclusion
To answer the original question: no, avocado oil does not have a significant amount of MCT. It is a long-chain triglyceride oil that is fantastic for heart health, cooking at high temperatures, and providing long-lasting satiety. If you want the specific benefits of MCTs—like rapid ketone production and quick energy—you need a source like coconut oil or a concentrated MCT supplement.
Both oils have a place in an active lifestyle. Avocado oil is your kitchen workhorse, while MCT oil is your performance fuel. By understanding how your body processes these different chain lengths, you can better fuel your adventures and your daily grind.
At BUBS Naturals, we are driven by the legacy of Glen "BUB" Doherty, a Navy SEAL who lived a life of purpose and adventure. Read more about Glen “BUB” Doherty and the BUBS story. We carry that mission forward by providing clean, effective supplements that help you live your best life. We also donate 10% of all our profits to veteran-focused charities, ensuring that every scoop you take helps someone else move forward, too.
Try adding a clean source of energy to your routine today and feel the difference that high-quality fats can make.
FAQ
Does avocado oil help with ketosis?
While avocado oil is keto-friendly because it contains zero carbs and healthy fats, it does not stimulate ketone production as effectively as MCT oil. It is best used for maintaining general fat intake and satiety rather than as a tool for rapid ketone elevation.
Is avocado oil better for you than coconut oil?
"Better" depends on your goals. Avocado oil is superior for high-heat cooking and providing monounsaturated fats for heart health. Coconut oil is better if you want a natural source of MCTs (specifically lauric acid) for energy and antimicrobial properties.
Can I replace MCT oil with avocado oil in my coffee?
You can, but the effect will be different. Avocado oil will make your coffee creamy and provide slow-burning energy, but it won't give you the quick mental boost or ketone spike associated with MCT oil. Additionally, avocado oil may have a slightly different flavor profile that doesn't always pair as well with coffee as a neutral MCT powder.
Why is MCT oil usually made from coconuts if avocados are healthy?
Coconuts naturally contain a high percentage of medium-chain fats (around 54%), making them the most efficient source for extracting pure MCT oil. Avocados are almost entirely made of long-chain fats, so it is impossible to extract a concentrated MCT oil from them.
